Breaking the plateau: how to keep losing weight when you are stuck
Losing weight is a trip full of ups and downs and sometimes frustrating plateaus. After weeks or months of constant progress, it is not uncommon to reach a point where the scale refuses to move, no matter how consistent it has been with its diet and exercise. This phenomenon, known as weight loss plateau, can be discouraging, but it is not insurmountable. Here we show him how to rekindle his progress and continue advancing towards his goals.
Understand the plateau
A weight loss plateau occurs when your body adapts to the changes it has made, such as reduced calorie intake or greater physical activity. Initially, these changes create a calorie deficit, which leads to weight loss. Over time, however, your body becomes more efficient, burning less calories to perform the same activities. In addition, as it loses weight, its metabolism slows down because a smaller body requires less calories to stay.
The plateaus are a natural part of the weight loss process, but they do not have to derail their progress. With the right strategies, you can overcome them and continue losing weight.
1. re -evaluate your caloric needs
As you lose weight, your caloric needs decrease. What worked at the beginning of his trip can no longer be enough. Use an online calculator or consult a nutritionist to determine your current maintenance calories, then subtract 300–500 calories to create a deficit again. Be careful not to cut too many calories, as this can delay your metabolism even more and make weight loss even more difficult.
2. Agite your training routine
If you have been doing the same exercises for months, your body is likely to be adapted to the routine. Introduce variety to challenge your muscles and burn more calories. Try high intensity intervals training (HIIT), strength training or a new cardio form such as swimming or cycling. Strength training, in particular, can help increase its metabolism by building lean muscle mass, burning more calories at rest.
3. Prioritize protein
Protein is a powerful ally in weight loss. It helps preserve muscle mass, keeps you full more time and requires more energy to digest compared to fats and carbohydrates. Try to include a source of lean protein, such as chicken, fish, beans or tofu, at each meal. Higher protein intake can also help counteract metabolic deceleration often associated with weight loss.
4. Trace everything
Sometimes, small unconscious changes can sabotage their progress. Are you eating larger portions than you think? Are you underestimating calories in that snack? Use a newspaper or food application to track everything you eat and drink. Pay attention to hidden calories in sauces, dressings and drinks. Honest monitoring can help identify areas where you can reduce.
5. Prioritize sleep and stress management
Lack of sleep and chronic stress can wreak havoc on your weight loss efforts. The bad dream interrupts the hormones that regulate hunger (grelina and leptin), which makes it more likely to eat excessively. Stress, on the other hand, can lead to emotional food and increase in unhealthy food cravings. Point 7-9 hours of quality sleep every night and incorporate stress reduction practices such as meditation, yoga or deep breathing.
6. Stay hydrated
Water is essential for metabolism and can help stop hunger. Sometimes, thirst is confused with hunger, which leads to unnecessary refreshments. Try to drink at least 8 water cups daily, and consider starting meals with a glass of water to help control portions.
7. Practice patience and consistency
Weight loss is not linear, and plateaus are a normal part of the process. Instead of discouragement, concentrate on victories not on scale: improved energy levels, better sleep or clothing that is more comfortably adjusted. Trust the process and stay consistent with your healthy habits, even if the scale does not move as fast as you want.
8. Consider a maintenance break
If you have been diet for a prolonged period, your body can benefit from a short maintenance break. Eating in your maintenance calories for 1 to 2 weeks can help restore your metabolism and give it a mental rest of the rigors of a calorie deficit. After the break, it may be easier to resume weight loss.
Final thoughts
A weight loss plateau can be frustrating, but it is not the end of the road. By reassessing their habits, introducing variety and maintaining the patient, you can break the plateau and continue towards its objectives. Remember, weight loss is a marathon, not a sprint. Celebrate your progress, no matter how small and keep moving forward. You have this!
